Beat PCOS Fatigue: Experts recommend wholesome breakfast ideas for hormonal harmony and lasting energy

THEBUSINESSBYTES BUREAU

BHUBANESWAR, MAY 22, 2025

As Polycystic Ovary Syndrome (PCOS) continues to affect a growing number of women across India and around the world, medical experts are shining a spotlight on one crucial — and often overlooked — part of managing the condition: breakfast.

Characterised by hormonal imbalances, weight fluctuations, and metabolic challenges, PCOS can make even the simplest daily routines feel exhausting. But according to Ritika Samaddar, Regional Head of Dietetics at Max Healthcare, New Delhi, starting the day with the right foods can make a remarkable difference.

“Breakfast isn’t just about calories,” Samaddar says. “For women with PCOS, it’s a chance to stabilise hormones, boost energy, and take the first step toward better metabolic health. The focus should be on whole foods—especially those high in fibre, protein, and healthy fats.”

One superfood that stands out is almonds. Naturally rich in nutrients and healthy fats, almonds provide sustained energy and support blood sugar balance, which is vital for anyone managing PCOS. They are easy to include in a variety of breakfasts — making them as convenient as they are beneficial.

For a fast, nutritious start to the day, a smoothie made with almonds and oat milk blends taste with function. Oats are a slow-digesting carb that helps regulate blood sugar, while almonds add protein, good fats, and essential nutrients, making it an ideal option for busy mornings.

Another great breakfast choice is quinoa upma. Swapping traditional semolina with quinoa offers a lower glycemic index, meaning fewer blood sugar spikes. Mixing in colourful vegetables like carrots, beans, and peas adds fibre and antioxidants, while a sprinkle of toasted almonds not only boosts flavour and texture but also increases the protein and healthy fat content.

For those with a sweet tooth, almond flour pancakes offer a healthy twist on a comfort classic. Naturally gluten-free and lower in carbohydrates than traditional pancakes, they help keep blood sugar levels steady. Their nutty flavour pairs well with fruit toppings or a drizzle of almond butter.

A savoury and protein-rich option is moong dal chilla, a lentil-based pancake that’s light but satisfying. Packed with fibre and low on the glycemic index, it supports insulin sensitivity. Adding veggies like spinach and carrots enhances the nutritional profile, and a side of almond yogurt gives a creamy, dairy-free boost rich in gut-friendly probiotics.

Even the simplest option — whole wheat toast — can become a PCOS-friendly powerhouse. Topped with almond butter, seeds, berries, and a pinch of cinnamon, it delivers complex carbs, healthy fats, and antioxidants in a matter of minutes.

“These meals are more than just food — they’re tools for self-care,” says Samaddar. “They’re quick to make, easy to customise, and tailored to support the unique needs of women with PCOS.”

With a little planning and the right ingredients, breakfast becomes more than just a meal — it becomes a foundation for healing, energy, and hormonal balance.